Need to get faster on bike...
2455
Member
1333 days
Triguy98 posted 1 year ago.
it usually takes a good 6 weeks for speed work to really kick in. Sounds to me like you need a training plan. Check out Joe Friel's Triatheltes Training Bible. In the back, theres a ton of different types of workouts for all sports.
Fitness center stationaries arent worth a crap for you. Get a trainer is you want to train inside. I would just use the terrain available to you.
With cruise intervals and such, you should pick up some more speed before race day, but i doubt 2 mph in 4 weeks. At least not a sustainable 2. Youve gotta have a plan of attack for each season. Needing speed 4 weeks before a race is indicative of that.
Life is short. Play hard and get dirty doing it.
1127
Member
987 days
UFTriGator posted 1 year ago.
Ride every day. Long rides on weekends. Sustained time trial efforts. Go as hard as you can for 15-30 min and repeat. Do that two or three times a day, two or three times a week. By hard, I mean that your legs should burn....intensely....for the whole thing. The last half (meaning up to fifteen total minutes) should make you want to cry and puke. That doesn't mean the rest of your ride should be 15 mph either. You'll be surprised how much longer you can hold a certain RPE on the bike than you can on the run. Also, if you have a HRM, use it. This should be about 30 off max. It also helps to keep you from slacking off. Have fun hurting!
It's going to be hard to get 2 mph in 4 weeks, but with that strong of a running background I think it's possible. Painful, but possible.
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-Matt
Not fast enough.
I'm doing an Olympic. I'm a first-timer with little bike experience. I'm a decent runner. I'll go 6:30-7:00 pace after the bike. I've done a bunch of bricks and can keep my pace.
The problem is that I've been riding a lot of 15-35 mile rides. I live on the side of a bowl (Las Vegas)...so my rides are either gradually downhill or a sustained uphill.
My mph average is stuck in the 18 mph range. I want to get this to 20mph or better for the 25 mile bike ride so I'm not out of it before the run.
Are there some good interval work outs to increase my speed? Should I go inside to the fitness club and use a stationary?
I'v got one month to gain 2 mph. Is this possible? I assume the endorphins and my competative nature will get me some speed increase on race day. But I want to do this right.
Thanks in advance.